Setting fitness goals are easy but staying with them for the long run is indeed challenging and demands commitment. It’s time to get down to business, time to change your life for good. Whether you’re looking for a healthy diet plan, an easy workout routine, or just a way that will help you lose weight without struggling yourself. Take some time out of your day and focus on setting a goal and the time needed. 

Keeping yourself motivated and energized towards a healthy and fit life and fitness goals you need to maintain a balance with your food and workout. You can go starving for days and keep pushing yourself in the gym and expect your body to show good results. Sorry, that’s not the way it works. Let me guide you through it completely. 

A Few Tips Towards Fitness Goals and Health

We have been working so hard to make this place a better environment for you to  follow some healthy and fitness programs.

Here are a few things that we need to put a light on : 

1. Body Detox

Before starting any new thing we all begin with prayers first. So, a detox works that way for your body, a happy start. Start your day with drinking detox water that helps remove all the toxins present inside. A Detox Water every morning, drink on an empty stomach can do wonders to your body. Our body deals with toxins every day that disable the metabolism. Apart from cleansing your body, detox water or juice can help you kick start your day.

However, Detox water can help you lose weight and improve overall health and your skin glows too. Make your own detox water/juice: 

Lemon water detox:

Add lemon, cucumber, some mint leaves, and chia seeds into a glass of water. Soak it overnight and drink that empty stomach every morning. Boosts up your metabolism, cleanses the liver, balances pH levels, and also cools the inflammatory response in the body.

Fruits detox water:

Strawberry, kiwi, raisins, and apples are a few antioxidants that help your skin look younger, and soaking them in water overnight increases nutrition benefits and vitamins. 

Green Tea detox:

It is a simple way to flush out harmful toxins, boost up energy, and promote pimple-free skin. Adding green tea to your diet can reduce pimples and clear blemishes, enhance immune function, and increase the burning of fat. Did you know, 5 cups of green tea burns up to 120 cals without a workout? Drinking green tea before sleeping helps digestion and keeps the metabolism running.

2. What do you eat in a Day?

You must have heard people blaming gyms that they have been working out but, there’s no result in their body, or till the time they are working out their body stays in shape after that they gain up, even more, cause believe us we have heard all kinds of crap.

Firstly, let us clarify that just working out is not going to lead you towards your fitness goals. Your workout is 30% and what you eat is 70% when it comes to losing weight or maintaining a good shape. A healthy diet is key towards a healthy lifestyle. 

Secondly, what you eat is more important than the crossfit workout for the core strength workout you are doing regularly. Suppose you are burning 700cals a day, spending 2 hr doing cardio, and you eating junk the whole day thinking you did your morning workout. We feel bad for that kind of gym freak too. 

Because that’s not how it works. You are eating more than 3000cal a day and expecting to lose a pound, which is something not happening and it is something everybody must know. Balancing your Exercise and your eating habits is the only way towards weight loss. 30% of your workout and 70% of what you eat in a day is how the process works. 

Eat Your Protein

We hear fitness enthusiasts say, “eat protein and protein only then you will grow muscles.” But actually what it means is, to eat eggs and chicken in a proportion that your body requires. Egg whites consist of 0.2gm of fat and 11gm of protein per 100gm. Whereas, a chicken has 27 gm of protein and 14gm of fat per 100gm. Excluding water, our muscles are composed of 80% Protein. 

What amount of protein is right for our body? 0.8gm of protein per kg of body weight is what we should consume. For example: if your weight is 60 kg, then the protein consumption should be 48gm per day.

Fiber-Rich Diet

  • Adding Fiber to your daily diet helps you in many ways :
  • From having constipation.
  • Lower down the cholesterol level.
  • Help in achieving a healthy weight.
  • Maintain the blood pressure.

Having a Fiber-rich diet removes bacteria’s from your intestine and keeps you away from colon cancer. Whether you are exercising for weight loss or muscle building, you always need to create a meal plan, equally well-planned nutrition habits. But don’t worry if you are not well-versed in choosing what to eat for your workout program, here’s how it works: make the best food choices that are low in fat, especially saturated fat. This will help reduce the subsequent accumulation of belly fat once the body is no longer consuming these kinds of foods. 

3. Stay Focused and Have Patience

Throughout this health and fitness program, you have to stay consistent for better results. Maintaining a proper diet and eating in small portions for the first few weeks will do wonders for your body. Quickly in a month, the effects will be visible on you, but what afterward? 

New eating habits are definitely gonna make a huge change but there’s always a saturation phase of everything. There will be times when your body won’t show even a pound drop. Let me explain to you why that happens.

Following the same routine for a period of time makes your body adaptive to it. So when this saturation phase arrives we recommend you to be patient with that time of a period. It is just a phase there’s nothing wrong with your body. During that time try to stay consistent with your routine and true to your inner self. 

We at Propisk are here to guide you to maintain your fitness goals and help to encourage you in balancing healthy and fit life. Connect with us on and let us talk about some fitness. 


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